Fresh Mint Tea
This is the post excerpt found in the Options tab of Edit Post. Curabitur blandit tempus porttitor. Lorem ipsum dolor sit amet, consectetur adipiscing elit.
Read MoreA Guide to Food Protocols
Food protocols, which are dietary guidelines catered to specific health needs and goals, can be vehicles for healing and optimal wellness. For these reasons, many protocols have gained wide popularity in recent years. We outlined some of the most followed.
THE AUTOIMMUNE PROTOCOL (AIP)
The Autoimmune Protocol is an elimination diet meant to reset the body’s immune system, ease inflammatory conditions, and heal gut issues that can contribute to autoimmune issues. Rooted in the Paleo diet, the AIP diet focuses on strictly ridding foods that are known to be inflammatory and cause irritation in the gut, and then slowly reintroducing such foods over time. While they can vary person to person, the foods most commonly eliminated include nightshades, alcohol, grains (especially gluten-containing grains), legumes, refined sugars, dairy, and eggs. During the elimination process, it is recommended to eat clean nutrient-dense foods, including organic meats and vegetables, and to take note about how the body feels. This diet is restrictive and is not meant to be a long-term eating solution.
ALKALINE DIET
An alkaline diet aims to promote optimal PH levels in the body by eating alkaline-forming foods, and avoiding acid-forming foods. Growing research suggests that promoting a more alkaline internal environment may help to ease or thwart various modern health issues including certain cancers and muscle and bone pain. While each food varies according to its alkalinity and potential to promote a more alkaline internal environment, the most common alkalizing foods include most fresh seasonal organic vegetables and fruits, legumes, nuts, and tofu. Most citrus and leafy greens are known to be particularly alkalizing. The foods that are the most acid-forming and therefore avoided include dairy, eggs, meat, most grains, anything processed, and all additives.
GAPS
The Gut and Psychology Syndrome Diet is a healing diet derived from the Specific Carbohydrate Diet. It eliminates grains, pasteurized dairy, most starch, and refined carbohydrates. GAPS is based on the theory that GI distress can cause chemicals and bacteria from food to enter the blood, leading to digestive and neurological disorders— also known as “leaky gut.” The aim is to remove foods that damage the gut flora and replace them with nutrient dense foods, balance the bacteria in the GI tract, heal the gut lining, and rebalance the immune system.
GLUTEN-FREE
A gluten-free diet is often used to manage celiac disease or other intestinal inflammation caused by gluten, a protein found in grains like wheat, spelt, barley, rye, triticale, and some oats. Those adhering to a strict gluten-free diet will avoid all gluten-containing grains, as well as other foods susceptible to hidden forms of gluten, such as sauces, condiments, and other processed foods. Removing gluten, the source of intestinal inflammation, has been shown to offer relief from painful digestive symptoms, support mental clarity, and ease some autoimmune issues.
GRAIN-FREE
A grain free diet eliminates all grains including wheat, spelt, barley, rye triticale, dried corn, millet, rice, sorghum, and oats. Some grain free diets allow limited consumption of quinoa, amaranth, or buckwheat. Similar to a gluten free diet, a grain free diet aims to reduce inflammation, ease gastrointestinal issues, manage autoimmune issues, and lower blood sugar levels.
THE KETOGENIC DIET or KETO
KETO has gained wide popularity over recent years. This protocol involves drastically reducing carbohydrate intake and eating high amounts of healthy fat and protein. There are several variations on the ketogenic diet, with slightly different fat, protein, and carbohydrate ratios. The overall goal is to induce ketosis, where the body runs out of carbohydrates and begins to break down fat to use for energy. When inducing ketosis, it is essential to eat clean sources of fat (avoid pesticides or growth hormones and aim for grass-fed, organic products), as toxins are stored in fat cells. When employed properly, a ketogenic diet may help to reduce inflammation and can be beneficial for people suffering from diabetes, among other chronic health conditions. Some tout this diet for helping to promote mental clarity and reduce sugar addictions.
INTERMITTENT FASTING
This involves a cyclical pattern of fasting and eating. The intervals can vary, but the general aim is to lower insulin levels in order to burn sugar stored in fat cells. While following this protocol, it is ideal to eat whole, nutrient dense foods in the periods of eating to offer the body clean, substantial sources of fuel. Many people use intermittent fasting as a weight-loss and weight-management tool, but if implemented correctly, this pattern of eating may help to facilitate hormone adjustment, allow cellular repair processes, and reduce inflammation.
LOW FODMAP
FODMAP is an acronym for Fermentable Oligo-, Di-, Mono-saccharides and polyphenols, which are short chain carbohydrates and sugar alcohols that can cause digestive distress. These irritants can be found in a wide variety of foods, including certain vegetables and fruit, wheat, processed meat, and some sources of dairy. A low FODMAP diet eliminates these foods, allowing the gut to heal, and potentially easing digestive symptoms from IBS, SIBO, and other GI disorders. This diet has been shown to be particularly effective in easing SIBO symptoms for some.
LOW HISTAMINE DIET
Histamines are a chemical produced by the body’s immune system that aid in certain digestive, immune, neurological system functions. Histamines are also found in certain foods. People with histamine intolerance experience an allergy-like response when they consume foods rich in histamines. Foods higher in histamine include fermented food, processed meat, avocado, alcohol, tomatoes, eggplant, spinach, preserved fish and certain condiments. By eliminating certain foods high in histamines it may help to determine which foods cause this response and therefore reduce or eradicate these negative reactions.
PALEO
The Paleo philosophy posits that the human body is accustomed to eating whole foods, similar to our ancestors in the Paleolithic era. The innovation of modern farming introduced foods that are not easily digested or adapted, leading to health problems. A paleo diet consists of lean meats, fish, fruit, vegetables, nuts, and seeds and eliminates all processed foods, sugar, grains and most dairy (full-fat, grass-fed dairy products are permitted in some paleo diets). A Paleo diet may help to reduce inflammation, and when used appropriately, may reverse many chronic health conditions.
SPECIFIC CARBOHYDRATE DIET (SCD)
The Specific Carbohydrate Diet is a nutritional plan that restricts grains, dairy, starches (including starchy vegetables), and sugars. The protocol also suggests the avoidance of processed foods, canned foods, and dairy. The diet, which was developed by Dr. Sydney Haas, aims to reduce these foods as they can irritate or inflame the digestive system. Removing the sources of irritation, and allowing the gut to heal, may provide relief from GI disorders like IBS, IBD, UC, Crohn’s, and Celiac Disease.
SIBO-FRIENDLY or SIBO DIET
SIBO stands for Small Intestinal Bacterial Overgrowth, an overgrowth of good bacteria in the small intestine. SIBO can lead to bloating, leaky gut, and other gut issues, therefore this protocol aims to reduce or rid those symptoms by removing all potential SIBO-aggravating foods, such as those high in FODMAPS, and certain amounts of specific types of carbohydrates that are fermented by bacteria in the gut. In essence, the diet aims to feed the body while simultaneously starving the overgrown bacteria in the gut. The SIBO diet is usually most successful when combined with a low FODMAP diet or SCD.
Zucchini Fritters
These zucchini fritters are a versatile option to work into your weekly meal plan. Serve as a vegetarian entree, dinner side dish, or substitute the chili powder with cinnamon and enjoy them for breakfast. They also make the perfect grab and go snack.
This recipe yields 6 fritters
INGREDIENTS
- 2 zucchinis, grated
- 1/3 cup scallions
- 1/4 cup parsley
- 1 tablespoon fresh dill
- 1 1/2 teaspoons garlic powder
- 1 teaspoon sea salt plus 1 tablespoon for drying zucchini
- 1/4 teaspoon chili powder
- 1 egg
- 1/4 cup amaranth
- Juice of half a lime
- 2 zucchinis, grated
- 40 g scallions
- 30 g parsley
- 1 tablespoon fresh dill
- 1 1/2 teaspoons garlic powder
- 1 teaspoon sea salt plus 1 tablespoon for drying zucchini
- 1/4 teaspoon chili powder
- 1 egg
- 30 g amaranth
- Juice of half a lime
Directions
Grate the zucchinis into a mesh colander and sprinkle with 1 tablespoon of sea salt. Set aside for ten minutes to allow the moisture to seep out of the zucchinis.
While the zucchini is resting, chop scallions, parsley, and dill. Mix them in a bowl.
After ten minutes, use a towel, cheese cloth or nut bag to squeeze all of the excess water out of the zucchinis.
Add the zucchini to the bowl.
Next add in garlic powder, sea salt, chili powder, and lime. Mix with a spatula.
Add egg and mix.
Add amaranth flour and mix.
Heat a large skillet over medium high heat with 1 tablespoon of ghee.
Using a spoon, drop 6 spoonfuls of the mixture into the pan and cook 3-5 minutes on each side, frying until golden brown. Serve with our favorite leek créma.
Tips
**It is very important to squeeze as much water as possible out of the zucchinis so that your mixture is not watery.
Rosemary and Sage Crackers
While it’s now a breeze to banish regular saltines and fill our pantries with store-bought crackers made from better-for-you ingredients, when possible, I prefer to make my own. Also, using the nutritious ancient grain amaranth is a good way to branch out from other gluten-free grains or the ubiquitous almond flour.
This recipe yields about 12 crackers
INGREDIENTS
- 2 cups amaranth
- 1 tablespoon fresh or dried rosemary
- 1 tablespoon fresh or powdered sage
- 1 clove of garlic or ½ teaspoon of garlic powder
- 1½ teaspoons salt
- 1 teaspoon baking powder
- ½ cup water + extra tablespoon if needed
- ⅓ cup olive oil
- 260 g amaranth
- 1 tablespoon fresh or dried rosemary
- 1 tablespoon fresh or powdered sage
- 1 clove of garlic or ½ teaspoon of garlic powder
- 1½ teaspoons salt
- 1 teaspoon baking powder
- 120 ml water + extra tablespoon if needed
- 80 ml olive oil
Directions
Place all ingredients in a food processor and mix until combined (about 30 seconds). The mix will be crumbly but should hold together.
Place on parchment paper and, using a rolling pin, roll dough out to a very thin layer (as thin as you can get it without breaking the dough).
Use a cookie cutter to make fun shapes or a knife to cut into squares.
Using a fork, prick holes in the tops of the crackers.
Sprinkle with fresh fennel or rosemary.
Bake in the oven at 350 degrees Fahrenheit / 175 degrees Celsius for 15 minutes.
Tips
**The thinner you make the dough, the crispier your cracker will be.
**For a standalone cracker, double the herbs and add another half teaspoon of garlic and salt.
The Spice Guide
Spices, with their colors and textures and aromas, can be confusing. There's so many of them. And all their nuances can be intimidating—so much so that we miss out on their potential. When we dig deeper and take a closer look, we unearth a well of inspiration.
As my cooking has evolved to cater to my dietary restrictions and wellness inclinations, so has my wisdom for ways to add color, dimension, and brightness to my dishes. Because of spices, I've never felt like my diet is limited but rather a form of expression and adventure. Spices unlock the potential in any food, and they can provide incredible health benefits. They become tools in your toolbox. As nutritionist Margaret Floyd-Barry told me, "There is an intelligence in traditional cuisine that we are still only beginning to understand." That is why I put together this guide. I wanted to corral my tips and research with the advice of experts—nutritionist Maraget Floyd-Barry, personal chef Amanda Ramirez, and Diaspora Co. founder Sana Javeri Kadri—to offer a resource on spice storage, usage, and sourcing.
This is by no means an exhaustive list, but rather a selective look at some of the most widely used spices, including my favorites. There’s an enigmatic quality to each of them. If you think about it, spices take up very little real estate in a dish, but they can transform how it smells, looks, tastes, and even feels. As Daniel Patterson and Mandy Aftel write in there book, The Art of Flavor, “We rarely plan a dish around them, partly because—unlike say, the beautiful pile of greens at the farmers’ market, or sublimely fresh swordfish that call to you at the fishmonger’s—these ingredients don’t tend to nominate themselves for star billing.”
Perhaps you're intimidated by spices and don't know where to begin. Or if you're like me, you absolutely love them but are always searching for inspiration on how to best use them. Or maybe you reach for Hungarian paprika as often as you do for salt. Wherever you fall, chances are you've had questions. I hope this guide offers you some answers.
Spice Facts
Firstly, what exactly is a spice? It's a good question, as spices often get confused for herbs and other flavorings. By definition, a spice is either the root, fruit, bark, or seeds of a plant that is then dried and sometimes crushed or powdered. Spices are different from herbs, which are the flowers, leaves, or stems of plants, used either fresh or dried.
Storage Rules
More than just convenience, properly storing spices is essential for maintaining their flavor and integrity. It also ensures that you're not ruining a fresh dish with a sprinkling of something that's old and stale. "The last thing you want is for your fancy cut of birthday steak to one day be rubbed in four year old spices," says Sana Javeri Kadri, founder of Diaspora Co., a small organic spice company focused on emboldening farmers and sustainable practices. As spices age, their flavors diminish, as do their health benefits, so it's important to follow these rules.
#1 Label it: Unless the spice has a harvest date, mill date, or best-by date, write the date you purchased them on the jar before you add it to your pantry. (Diaspora is one of the few spice companies that include all three dates on its jars, says Kadri.) Make this a habit. Amanda Ramirez uses a sharpie or tapes a small piece of bright paper, like a post-it, so the date is visible. Ground spices generally last for six month to a year.
#2 Keep away from light, heat, and moisture: The optimal place to store spice is cool, dry, and dark. This means: not above the stove. As convenient as it is, heat and moisture will ruin the spices' integrity. It's also important to keep them away from the refrigerator or freezer. "Like coffee, spices being stored in the freezer is a terrible, terrible myth," says Kadri.
#3 Think small(er): Aim to buy spice in smaller quantities rather than bulk. This ensures the spices are "fresher, tastier, more potent" and it keeps you from hoarding spices for years, says Kadri.
Other Essential Rules
Don't relegate buying spices to an afterthought. Get involved, ask questions, and have fun with it. Research your city for a local spice market or purveyor—and then ask them about sourcing, harvest dates, even heavy metal testing. "It's your right as the consumer to know, and your requests will only propel the industry forward in terms of quality," says Kadri. "We've had a lousy spice industry selling us lousy spices for over 150 years, and it's time for that to change."
#1 Aim for organic: I also look for non-irradiated spices with no added fillers or other additives. Ramirez likes Spicely Organics, which states on its label: no artificial coloring, no gluten, no MSG, no soy, no preservatives, no wheat, no eggs, no sugar, no irradiation.
#2 Ask about direct trade and equitable sourcing practices. The fair trade stamp on a spice jar means that a farmer is being paid 15 percent above the commodity price, says Kadri, who pays up to ten-times the commodity price for the spices she sells through Diaspora. This is often the true price needed for a farmer "entrenched in this unjust system" to actually make any money, she says. So ask questions and do your digging. "Organic labelling came from customer outcry, so too can the call for transparent, equitable global farm-to-table supply chains."
#3 Think fresh—and whole. Most spices come pre-ground or powdered, but that's not to say you have to buy them this way. Kadri, Ramirez, and nutritionist Maraget Floyd-Barry encourage buying spices in their whole form. This way, when they're freshly crushed immediately before hitting the foods, the peak flavor is absorbed. "Buy a pepper mill and switch to the simple bliss of freshly ground pepper for the rest of your days," says Kadri.
#4 Get creative. Floyd-Barry recommends heating freshly ground spices in a dry pan, which will both “enhance the nutritional benefit and bring out the flavor.”
#5 Give spices the sniff test: If you know that a spice is old and you’re going to throw it out, it's still worth smelling it, says Ramirez. This will allow you to know what, say, stale cinnamon smells like compared to fresh cinnamon. If you have old, stale spices to use up, Kadri recommends adding some to a bone or vegetable broth.
The Spices
This list by no means covers all the spices found in the world. It does, however, include the essentials—and my favorites. Having an understanding of these will open up your culinary world.
Allspice
What it is: Also called pimento berry, allspice comes from the berries of the tropical evergreen tree, pimenta dioica, which is native to central America and the West Indies.
Flavor notes: warm, sweet, pungent
The name allspice speaks to its combined flavors of cinnamon, nutmeg, and clove. It lends a warm earthiness to dishes, including baked goods, soups, and beef and lamb dishes. It is a star ingredient in various Caribbean cuisines, including Jamaiccan jerk dishes.
Cardamom
What it is: Cardamom comes from the seeds of elettaria cardamomum, a plant in the ginger family that is native to India.
Flavor notes: herbal, warm, slightly minty, and citrusy with a unique spiciness
Cardamom is difficult to describe, especially when considering both the black and green varieties. Black cardamom has a noticeable smoky quality, making it more appropriate for savory dishes like braised meats and stews, while green cardamom is more delicate, adding bright flavor to desserts and drinks. (It’s an essential ingredient in masala chai mixes.)
Cayenne Pepper
What it is: This small-fruited nightshade is a type of capsicum annuum. It’s said to have come from the Cayenne region of French Guinea, although it’s now grown in most tropical and sub-tropical regions.
Flavor notes: bright and piquant
Cayenne pepper not only brings nice heat to a recipe, it also subtly enhances other flavors, which has added to its popularity and versatility. Steamier than, say, a jalapeño, ground cayenne peppers are commonly found in Cajun, Creole, and Caribbean cooking. They also add a nice depth of flavor to chilis and fried fish. The health benefits of the capsaicin, the active compound found in cayenne, is another reason I reach for this spice.
Cinnamon
What it is: Cinnamon comes from the bark of the cinnamomum verum, an evergreen tree native to Sri Lanka.
Flavor notes: warm and sweet
I love cinnamon. Mixed with eggs, it is the start of French toast and it can give grain-free baking that French-toasty flavor. Cinnamon can take a fried banana to a decadent level for dessert. It can add a richness and another layer to a spicy dish. Also, it's known to curb your appetite and have a positive effect on blood glucose levels. I add it to my daughter's oatmeal and porridge. I used to grind my own cinnamon in batches and only used freshly ground, but I use it so much that it became too labor intensive. Now I buy both ground and whole cinnamon sticks for various uses. I love to put a whole stick in a hot beverage like coffee or tea and use it as both a stir stick and beautiful garnish.
Cloves
What it is: Cloves come from syzygium armoaticum, a tree native to Indonesia that grows aromatic flowering buds, which are then dried and used as a spice. Eugenol is the dominant molecule in cloves responsible for their intense spiciness.
Flavor notes: pungent and sweet with a notable peppery spice
Cloves aren’t for the faint of palate—people tend to either love the distinctive flavor or prefer to steer clear all together. I use cloves with a light touch, adding sparingly to baking recipes and warm drinks that call for that cozy “autumnal” quality.
Coriander
What it is: The seeds of coriandrum sativum plant, a warm-weather annual herb. (The leaves of the coriandrum sativum plant are harvested as cilantro.)
Flavor notes: earthy and slightly floral and lemony
A staple in Ayurvedic teas and dishes, coriander is a revered spice around the world. It's excellent in curries, dry rubs for meats, and for pickling.
Cumin
What it is: Cuminum cyminum are the seeds from the parsley plant.
Flavor notes: nutty and earthy
I've developed a crush on cumin over the last couple years. I like strong flavors and cumin does that for many different cuisines, including, Mexican, Indian, and—one of my favorite flavor profiles—North African. (You can also add to Middle Eastern, Indian, and Chinese dishes.) I use cumin in soups and to season meat like ground beef for tacos. Ground cumin is easiest, but like all spices it will lose its intensity faster once ground. I do keep whole cumin on hand for different uses. For a more intense flavor, you can toast whole cumin seeds and then grind them, or just put the whole seed in your cooking oil at the start of the dish to infuse the oil.
Fennel
What it is: Fennel is derived from the flowering plant, foeniculum vulgare. The seeds of the plant are used as a spice, while the leaves are harvested and used as herbs.
Flavor notes: mildly sweet, licorice-y
People often shy from fennel in fear that it's too licorice-y. But when used fresh or toasted in soups, or as a rub on meats, with a hint of salt, it can be a game-changer.
Ginger
What it is: It is an herbaceous, flowering perennial from the Zingiberaceae family (along with cardamon, and turmeric). Ginger is thought to be one of the earliest spices exported from southeast Asia. It can be used as a spice, flavoring, food, or medicine.
Flavor notes: bright, lemony, warming
The taste of ginger is unmistakable: Its warm zing embodies the essence of various Asian cuisines, including Chinese and Thai. Revered for its health properties, the spice has gained popularity across the globe, wending its way throughout Asia and eventually into Western cuisine. I like to use ginger in carrot soup and in golden milk for its tangy quality and aid of digestion.
Nutmeg
What it is: Sourced from the tropical evergreen tree, myristica fagrans, nutmeg comes from the covering—the arils—of the plant’s seeds. The myristica fagrans is native to Indonesia.
Flavor notes: warm, sweet, slightly nutty
Similar to cinnamon, nutmeg takes everything up a notch. It can turn something into dessert or reminiscent of the American holidays, Thanksgiving and Christmas. I add it to soups and anything with pumpkin, especially baked goods like these pumpkin biscuits from Chef James Barry.
Paprika
What it is: Paprika comes from the pods of the annual shrub capsicum annuum, a bright red plant from the nightshade family.
Flavor notes: warm, slightly sweet, occasional hint of spiciness or smokiness
I learned about the flavor of paprika through my mother's deviled eggs. I never knew the value this spice added until I made my own and realized the eggs were a little flat without the spice’s brightness. Now I add paprika to many savory dishes. My husband loves smoky paprika in his marinades and barbecues. I don't love the flavor of smoke, so I usually stick to plain or a Spanish or Hungarian variety. It's best added at the end so the flavor intensity isn't diminished.
Pepper
What it is: The widely known spicy peppercorn pods come from the piper nigrum plant, a climbing vine native to westerna India. The various varieties of pepper come from the same plant.
Flavor notes: spicy, warm, zesty
Pepper warrants its own guide. There are so many varieties of green, pink, black, and green peppercorns, all of which add their own unique zest and heat to a dish. I used pepper as a finishing on nearly everything. To me, black pepper is the final layer in chicken salad. Also, green pepper is a great addition to mild dishes and fish. It can even add an unexpected zing to a melon and caprese salad, and even to ice cream. Whatever your preference, always aim for whole peppercorns to get the full flavor.
Saffron
What it is: Saffron comes from the tiny stems (or stigmas) of crocus sativus, a flowering plant in the Iris family. The delicate flowers produce, on average, three stigmas per flower, making cultivating saffron a laborious feat.
Flavor notes: fragrant, sweet, luxurious
Saffron is legendary for its rich red stigmas and the vibrant yellow color they impart when ground and added to various foods. Known as one of the most precious spices in the world, saffron is an expensive spice, but only a small pinch (a few stems) is needed to elevate savory recipes like soups, stews, and rice dishes.
Sumac
What it is: A bright red powder, sumac comes from the rhus coriaria, a deciduous shrub native to the Middle East. The shrub’s berries are dried and then ground.
Flavor notes: tangy, sour, slightly lemony
I love sumac for its tangy and sour notes. Surprisingly versatile, it makes for a great condiment and works well added to sweet fruit sorbets and even lemonade.
Turmeric
What it is: A widely known spice, turmeric comes from the root of the cucuma longa plant, a ginger-family plant native to Indonesia and India.
Flavor notes: earthy, slightly bitter and peppery
Turmeric has become the hot spice as of late as more and more people are drawn to its health properties. (Studies show curcumin, one of the main compounds in turmeric, to have anti-inflammatory benefits.) Its gorgeous marigold color adds character and depth to any dishes, though it is primarily known for its wide use in Indian curries. Turmeric is excellent added to soups and marinades. Slightly bitter, it marries well with nut milks to make a healthy latte alternative.
Vanilla bean
What it is: Vanilla is extracted from the pods of various climbing orchidaceae (orchids). There are several types of this plant, including vanilla planifolia from Mexico and vanilla tahitensis from Tahiti.
Flavor notes: warm and sweet
Another regular in my kitchen. I keep both whole vanilla bean pods and vanilla extract on hand and use them for different things. When buying whole pods, make sure they are airtight. They’re best fresh, but if they become dried-out you can reconstitute them by soaking in water. I prefer the intense flavor of these for things where vanilla is the star, such as my nut milk and ice cream. When making something in bulk or if the intensity doesn't make that much of a difference, I use the extract.
Sources:
The Art of Flavor by Daniel Patterson and Mandy Aftel
Encyclopedia Brittanica
Missouri Botanical Garden
Spiced Molasses Cookies
The natural nutty quality of amaranth meets the rich flavor of molasses and an array of warming spices in these satisfyingly chewy cookies. As with all PrimaFoodie recipes, these are gluten-free and refined sugar-free.
This recipe yields 18 cookies
INGREDIENTS
- 1 large egg at room temperature
- ¾ cup ghee
- ½ cup unsulphured or dark molasses
- 2 teaspoons pure vanilla extract
- 2¼ cups amaranth flour
- ⅔ cup honey
- ½ cup coconut sugar
- 3 teaspoons ground cinnamon
- 2 teaspoons ground ginger
- 1½ teaspoons baking soda
- 1 teaspoon ground cloves
- ½ teaspoon salt
- ¼ teaspoon nutmeg
- 1 large egg at room temperature
- 96 g ghee
- 120 ml unsulphured or dark molasses
- 2 teaspoons pure vanilla extract
- 290 g amaranth flour
- 160 ml honey
- 64 g coconut sugar
- 3 teaspoons ground cinnamon
- 2 teaspoons ground ginger
- 1½ teaspoons baking soda
- 1 teaspoon ground cloves
- ½ teaspoon salt
- ¼ teaspoon nutmeg
Directions
Mix together all wet ingredients with a beater.
In a separate bowl stir together all dry ingredients.
Slowly add dry ingredients to the wet mixture with a hand mixer.
Wrap dough in parchment and chill in the fridge for a minimum of 1 hour or overnight.
Roll dough into small balls and place them on a baking tray with parchment paper.
Bake in the oven at 350 degrees Fahrenheit / 175 degrees Celsius for 12 minutes.
Tips
** For a more traditional gingersnap cookie, cook 17-18 minutes.
Rethinking The Plastic In Our Lives
Some of the most promising shifts to promote a cleaner future have concerned the reduction of disposable plastics. We’ve seen a mineral water giant promise to switch to 100 percent recycled plastic by 2025. Airlines rid toss-able extras like straws, wrappers, and single-use utensils from their cabins. Beauty brands embrace the loop system and offer recyclable and compostable product refills. The changes have been huge and small, straightforward and inventive.
As encouraging as they are, these strides also beg the question: Why is there still so much single-use, toxic, ocean-choking plastic? It’s disarming—an insult, really—to order a product, only to find it wrapped in copious layers or contained in a throwaway plastic bottle.
This egregious waste inspired Tonia Soteros to open Recontained, a zero waste online and brick-and-mortar shop that offers bulk items and other alternatives to single-use plastic. Soteros was flipping through a book in the checkout line one day when she halted at this statistic: If every person in America stopped using body wash, it would save 2.5 million pounds of plastic entering the landfill every year. “I immediately became a bar soap girl,” she says. But what about all the other shampoos, cleaners, conditioners, and the like in her house? Soteros looked to see if there was a place that offered these solutions in bulk, allowing her to refill her empty containers rather than toss them. Unable to find one, she opened Recontained.
Soteros’s journey is a reminder of how huge the issue of disposable plastics is, which is why it needs to be tackled from every angle. The companies making the single-used plastics need to be held accountable, just as the businesses employing them do. The onus is also on us: We need to be vigilant in rethinking how we let single-use plastic into our lives. As Soteros helps us see, this can start with simple manageable steps.
5 Ways to Reduce Disposable Plastic
Rethink the Bottle
For those looking for an easy way to begin their zero-waste journey, Soteros suggests eliminating the plastic water bottles—for good. “This is a simple, straightforward swap that can have a substantial impact,” she says. Invest in a reusable bottle and a water filter. And if you have a water delivery, she suggests finding one that delivers in glass instead of plastic.
Bag Smartly
Even though some cities across the US have banned single-use plastic bags, these sneaky polluters are still out there in droves. Rid this practice and keep a few sustainable, reusable bags accessible. Soteros like the organic mesh bags. They work for most anything, including produce, and take up little room when not in use.
Be Picky with Packaging
The grocery store is a huge culprit of excessive plastic, says Soteros, who points to the plastic mesh bags often used to contain fruits and vegetables. “Not only do these bags contribute to the plastic that ends up in the landfills, but they so often end up in the ocean where they cause severe damage and death to our precious marine life,” she says. Aim to buy produce that is unpackaged, or at least free of plastic. (This is an easy option at the farmers market.)
Sweat the Small Stuff
We tend to be more aware of the throwaway water bottles, the single-use shopping bags, the old BPA-leaching food containers, but the tinier plastic culprits often lack our attention. “Once you start really paying attention, you will begin to see excessive plastic all around you,” says Soteros. Take note of the smaller plastic parts—i.e. bottle cap safety seals, personal care bottle caps, food takeout containers, lip balm tubes—and see if you can recycle them or find an alternative company that does without them in their packaging. TerraCycle offers a ZeroWaste box that makes recycling odd and overlooked items a breeze.
Communicate
A simple email or call can go a very long way. By reaching out to a company to voice your concern over their packaging, shipping practices, and other methods that incorporate disposable plastic, it can spark a helpful conversation. Oftentimes a company may be working toward reducing their plastic use but they haven’t communicated this to their customers. Or perhaps your call may entice them to shift their priorities. Honest communication can spark great change.
To learn more about Soteros and Recontained, visit: recontained.com. And for more information on how to combat the issue of plastic waste, these organizations are creating incredible movements:
The PrimaFoodie Guide to Conscious Small Brands: Portland Edition
Portland, Oregon is one of those places that defies an easy description. This city is stunning. Hugged by emerald forests and filled with friendly people, it is progressive to its core. It is also a town that has set the bar when it comes to caring for others and the planet, and encouraging entrepreneurial ingenuity.
We love this city for all of the above, as well as its bevy of locally produced, ethically created, health-conscious goods. It is the place for dinners made of ingredients sourced within a handful of miles from your plate. For fresh organic kombucha and handmade vegan chocolate. For pasture- and humanely-raised meat. Every corner reveals a gem. But if traveling here isn’t on your radar (or isn’t feasible in these times), you can still experience the essence of Portland by ordering many of its locally made goods.
One last note: If you’re reading this and you’re from Portland (or you love Portland), you may very well think: There is also this maker, and this boutique, and this craftsman. We hear you. This city is packed to the brim with noteworthy small brands. Our inclusions here mirror what’s on our radar, but this is by no means an exhaustive list. If you have a burning suggestion, we’d love to hear from you as we’ll be updating our list throughout the year.
Beverages
It seems that Stumptown is slowly becoming a household name, but this coffee still comes from a Portland brand that is small at its core. Their beans are responsibly sourced and mostly certified organic. But what we love most about this company is its B Corporation status, which means that it has gone through a rigorous certification process to ensure that it puts the benefit of its people, community, and the planet first.
Founder Teri Gelber has a mutual love for quality tea and togetherness. She created T Project, her studio and tea line, as a way to encourage people to gather over her loose-leaf blends. A food industry veteran, Gelber sources organic teas, herbs, and spices from around the world and hand-mixes them in her quaint Portland space. The blends are worldly and beautiful—and each one is named after a nostalgic song. Diamonds and Rust, an Oolong nod to Joan Baez, is one of our favorites.
Uplifting and refreshing, Tio’s small-batch kefirs are made primarily of Oregon-grown ingredients like local blueberries and organic ginger root. The kefir is light, full of probiotics, and contains no added sugars, coloring, or preservatives.
Meat and Poultry
The two founders of Pasture, Kei Ohdera and John Schaible, are single-handedly evolving the way meat is procured here in the states. They focus on animal husbandry, the holistic, ethical practice of breeding, raising, and caring for an animal its entire life before it is humanely slaughtered for meat. Kei and John know their animals well, as well as all the farmers with whom they partner. They offer fresh-cut meats and often collaborate with local restaurants and purveyors to offer local lunches and dinners.
Located on more than 300 acres of rolling farmland in Willamette Valley, Deck Family Farm produces organic, pasture-raised meat and poultry. The family prides itself on allowing the animals to roam free on the pasture, and follows various regenerative and sustainable farming practices. Fresh cuts of meat, whole chickens, and sausages are available to ship, as well as sides of animals for larger purchases.
Chocolates and Other Sweets
Small batch and super creamy, Moonstruck exemplifies the concept of responsibly made. Each of their chocolates include ingredients sourced from the Pacific Northwest, as well as cocoa that is ethically procured. The team, which makes all of the truffles, hot chocolate, and bars in their Portland factory, teams up with Cocoa Horizons, an impact-driven program that aims to improve the livelihoods of cocoa farmers in West Africa.
Husband and wife team Jessica and Charley Wheelock create all of their artisanal chocolates in their northeast Portland manufactory. There is also a tiny cafe which is lined with giant glass windows which give you a front row seat to the roasting, melting, and mixing of the cacao beans. Their chocolate bars and drinking chocolates are pure and creamy, and boast the loveliest artistic packaging.
Grains, Nuts, Seeds, Spices, and Oils
Lone Whistle has been sustainably growing organic heirloom grains for almost twenty years. Locals flock to their stand at various farmers markets in Portland, Eugene, and Corvallis to stock up on organic popcorn, stone ground flours, Abenaki corn polenta, rolled oats, and buckwheat pancake flour mix.
The name really says it all. A pinch of an Oomph blend adds a layered depth to vegetables, scrambled eggs, grilled meats, stir-frys, and soups, bringing out the flavor potential of a dish. Made of spices and dehydrated vegetables, each blend is free of additives, colorings, GMO ingredients, preservatives, and pesticides. Its founders created the line after looking for creative and clean ways to add flavor to their GAPS diet dishes. It’s a little east Portland company creating an innovative, healthy way to season food.
While all salt technically may have been naturally created equal way back when, not all salt is sourced to be equal. (Buying “sea salt” that is really mislabeled table salt is a pet peeve of ours.) That’s why we love Jacobson salt. They harvest it straight from the clean waters of Netarts Bay, right off the Oregon Coast. (There are a few exceptions, such as the Pink Himalyan Salt, which they source from rock salt in the mountains of Pakistan.) Jacobson’s flaked sea salts are mineral-rich, crisp, and perfect for finishing a dish. Their kosher salt is briny and ideal for cooking. And if you want a real treat, consider one of their infused salts that are mixed with spices, herbs, and even wine.
This Portland-based small, female-founded company makes creamy hand-crafted nut butters that are free of peanuts, palm oil, dairy, sugar, and gluten. Their flavors are inventive: coconut cardamom with chia seed, cashew, and almond butter; spicy tahini cashew butter made with Diaspora chiles (a PrimaFoodie favorite); cinnamon snickerdoodle. And their business model is even more inventive, as well as inclusive: Through its training program, the team works with women who are overcoming obstacles and various adversities.
Durant is a scenic vineyard, winery, and olioteca located in the stunning Willamette Valley just south of Portland. Their olive oil is pressed on location from primarily olives grown on the estate, as well as some from high-end growers in Northern California.
Considering how hard it is to find condiments free of gluten and additives, we were thrilled to discover Portlandia Foods. Each of the condiments, which include BBQ sauce, ketchup, mustard, Worcestershire, are made of Oregon Tilth Certified Organic ingredients and contain no gluten or artificial colorings.
Breads
New Cascadia’s start is a classic small-brand story. Struggling with a gluten intolerance, co-founder Chris Gumke couldn’t find any quality bread made without wheat. So he and his wife, Teresa, decided to make their own and sell it at the Portland farmers market. It took off, to say the least, and today New Cascadia’s gluten-free breads, doughs, pastries, and more are available all over Portland and via mail order.
The PrimaFoodie Guide to Meat and Poultry
It’s common to toss around expressions like grass-fed, non-GMO, or pasture-raised. While these food designations stand for an important movement, they can be confusing and easy to misconstrue. In some cases, the actual meaning of a term is so murky that a closer look unveils it’s really nothing more than cryptic marketing jargon. And while the USDA may mandate criteria for certifications, some requirements are weak, which leaves many loopholes for producers to jump through.
This all siphons down to the crux of a huge issue: The rules in the US are laxed, which means we have to continuously ask questions and push for food-system change. One place to start is to shop from conscious companies that put human health and the welfare of animals over profits. Finding these companies requires consistent vetting, which gets easier with an understanding of the common food designations.
This glossary is meant to be bookmarked for quick reference for when you’re shopping. Since the food world is gigantic, we’re breaking this guide into sections. First up: meat and poultry.
Grass-fed
Grass-fed pertains to ruminate domestic animals—cows, bison, goats, sheep—and pigs. It means the animals have been fed grass, which, as grazers, is their natural means of sustenance. The term seems rather clear, but it is common for animal proteins to be marketed and sold as grass-fed while other underlying conditions for how the animal was treated or fed go unmarked. (For instance, this could include beef cows that were fed grass their entire lives except for the last few months when they were fed grain or other substances to fatten them.) Employing the term grass-fed is also a common way for companies to up the prices on their meat without truly following through on other good measures. To ensure the meat is of the best quality, and the animal was raised humanely, grass-fed should be coupled with other modifiers such as certified organic (to ensure the grass the animal grazed on wasn’t laden with pesticides), grass-fed and finished, pasture-raised, and humanely raised. To further vet, look to third-party certifications, such as from the American Grassfed Organization. This non-profit is vigilant in making sure the animals were allowed to graze in an open grass field, were never put in feedlots, and were never given hormones or antibiotics. (The AGO does not monitor if the animals were humanely slaughtered.)
Organic
The USDA Organic label means that the meat and poultry comes from animals that were fed certified organic food (this can include both grass and grains), were allowed to ruminate and graze in an open outdoor pasture (no feedlots), and were never given antibiotics or hormones. This label also takes into consideration methods put into place that help to honor and conserve natural farming ecosystems. It does not include a mandate that the animals were humanely slaughtered.
Grass-fed and Finished
This means that the cow, bison, lamb, or pig was fed grass its entire life, up to the last day before it was butchered.
Antibiotic-free:
This claim is also sometimes seen as “no antibiotics ever” and “raised without antibiotics.” It means that the meat or poultry comes from animals that were not given antibiotics while they were raised. The USDA provides a verification for the modifier antibiotic-free, but it is important to note that this only pertains to antibiotics and not hormones or other potential drugs.
Hormone-free
This signifies that the meat or poultry comes from animals that were not injected with hormones while they were raised. Similar to antibiotic-free, this only pertains to hormones and not antibiotics or other potential drugs.
Pasture-raised
All animals, including those raised for human consumption, should be granted lives filled with respect and decency—and this means allowing them living quarters that mirror their natural worlds. Ruminate animals need space to roam and graze. Pasture-raised means that the animals were able to roam on pasture during the grazing season. But, once again, this can be tricky: Pasture-raised does not necessarily mean their sole food source was grass.
Free-range
Free-range pertains to poultry but, in many ways, it is similar to some of the designations used for beef and other meats. This indicates that the fowl was able to roam freely, most likely outdoors, rather than forced to stay in a cage. It is important to note, however, that this may not necessarily mean the bird was able to freely roam its entire existence. We also question the quality of the space: Was it generous? Airy? Well-kept? Various outside certifications mandate that free-range means access to a certain amount of outdoor space. The Humane Society of the US specifics this be at least 1.8 feet per hen that offers the ability to “nest, perch and dust-bathe.”
Cage-free
Another term that pertains to poultry and the welfare of the animal. As the designation suggests, cage-free means hens raised outside of cages. However, it does not mean that they had the ability to freely roam or that they had access to the outdoors.
Non-GMO
This means the meat or poultry comes from animals that were not fed any genetically modified grains or substances (i.e. corn, alfalfa, or soy). To ensure the validity of this claim, look for the Non-GMO Project certification, a small orange butterfly, on the label. This means the producer met the standards mandated by the Non-GMO Project organization, a non-profit that pushes for greater transparency in the food system and the eradication of genetically modified foods.
Deciphering the best option is a matter of choosing what is most important to you, whether that means the treatment of the animals, the quality of the meat, the farming impact on the environment, or all. To ensure a claim is not a vapid statement, it is best to look for third-party certifications and other modifiers like “100-percent” to know the designation accounts for the animal’s entire life after it was weaned. We find the most encompassing options to be certified grass-fed or certified organic. With that said, we all have to continuously fact-check and vet—that is, until the day that the only choice on the market is the healthiest, 100-percent humane and ecological option.
Basilberry Mocktail
This recipe yields 3 drinks
INGREDIENTS
- 1 cup water
- 1 cup honey
- 3-5 strawberries
- 4 basil leaves
- 1 oz lemon juice
- 1 heaping green tea leaves or 1 green tea bag, steeped
- Ice
- 240 ml water
- 240 ml honey
- 3-5 strawberries
- 4 basil leaves
- 1 oz lemon juice
- 1 heaping green tea leaves or 1 green tea bag, steeped
- Ice
TIPS
**Do not over muddle the basil or it will become bitter.
**Lemon juice acts as a natural sour; for more tanginess, add more lemon juice.
**To make this mocktail a cocktail, you can use 2 ounces of bourbon to replace the green tea.
Original recipe by Botanical Mixology.
Heirloom Cherry Tomato Tarte with Nettle Basil Pesto
This flaky, crumbly crust filled with juicy peak-season tomatoes and pesto sauce make this tarte substantial enough for a full meal. We love ours sprinkled with fresh basil.
INGREDIENTS
- For Dough:
- 1 cup almond flour + ½ cup arrowroot or tapioca flour, sieved together
- Large pinch salt
- ½ teaspoon lemon zest
- 6 tablespoons coconut oil, softened but not melted
- 1 egg
- 2 tablespoons clover honey
- For Pesto:
- 1 bunch stinging nettle
- ¼ cup pine nuts
- 1 bunch basil (plus additional torn pieces for topping)
- ½ cup olive oil
- 5 cloves roasted garlic
- Squeeze fresh lemon juice
- Lemon zest to taste
- Salt to taste
- For Tarte:
- 1 cup heirloom cherry tomatoes
- For Dough:
- 128 g almond flour + 64 g arrowroot or tapioca flour, sieved together
- Large pinch salt
- ½ teaspoon lemon zest
- 6 tablespoons coconut oil, softened but not melted
- 1 egg
- 2 tablespoons clover honey
- For Pesto:
- 1 bunch stinging nettle
- 32 g pine nuts
- 1 bunch basil (plus additional torn pieces for topping)
- 120 ml olive oil
- 5 cloves roasted garlic
- Squeeze fresh lemon juice
- Lemon zest to taste
- Salt to taste
- For Tarte:
- 128 g heirloom cherry tomatoes
Directions
For Dough:
Place sieved flour in a mixing bowl and whisk in salt and lemon zest.
Using your hands or a pastry cutter, mix in coconut oil until it reaches the texture of sand.
In a small bowl, whisk egg with honey (it helps if honey is warm) until mostly combined.
Pour wet mixture into dry mix and stir with a wooden spoon until combined. It should be thick but not too sticky to handle. Add a tablespoon of water if too dry.
Wrap tightly and refrigerate while you prep the pesto. (You can also make the dough in advance and freeze.)
For Pesto:
Blanch stinging nettle for 20-30 seconds, drain and, when cool, gently squeeze water out and remove stems. Freeze stems for future use (they’re great to use in smoothies).
Toast pine nuts in a dry skillet over medium-low heat until golden (approximately 3-5 minutes).
Add nettle and basil into a blender or food processor and pulse until well combined.
Add olive oil, garlic, lemon juice, lemon zest, and salt and continue to pulse until combined. Add more olive oil as desired; I made this recipe thicker with less oil, so it would be a sturdier base for the tomatoes.
Add pine nuts to food processor and pulse until fine. Add additional salt to taste.
For Tarte:
Slice cherry tomatoes in half, sprinkle with a bit of salt, and place on a clean dish towel cut side down to draw out some of the moisture.
Roll out dough between parchment paper until roughly ⅓-inch thick.
Spread pesto around the middle of the dough (approximately ¼-inch thickness), leaving roughly 2 inches of perimeter without pesto.
Add tomatoes, cut sides up, on top of pesto.
Heat oven to 375 degrees Fahrenheit / 190 degrees Celsius.
Using the underside of the parchment to help, fold the edges of the tarte up until it touches the layer of pesto and tomatoes.
Place on baking sheet and pop in the refrigerator until oven is preheated (this step is optional).
Place in the middle rack of the oven and cook for 20-25 minutes.
Allow tarte to cool on the pan, add torn basil to top, and serve warm or at room temperature.
Original recipe by The Compliant Cook.
Soaking and Sprouting: A Simple Strategy that Maximizes Nutrition
Learn about activating nuts and legumes to help the body effectively absorb all nutrients contained within.
Read MoreBaked Apple Jack
All of the warmth of apple pie without any of the refined sugar or gluten.
Read MoreLentil Pork Chili
This satisfying crockpot Lentil Pork Chili will soon become a household favorite.
Read MoreA Food Activist’s Advice for Getting Kids to Eat Better
Getting children to eat more healthily and more mindfully is a complicated art. There are many obstacles. The most obvious is the need to make clean food appealing to kids. The less obvious is the need to educate them about the manipulative marketing behind their favorite ultra-processed snacks, which, according to food activist, author, and nutrition and public policy professor, Marion Nestle, is a huge issue. “The biggest barrier to feeding kids healthfully is food industry marketing to kids,” Nestle tells us. “For little kids, this is designed to get them to ask—pester—their parents to buy the products. For older kids who have their own money, it’s to get them to think the products are cool.”
The good news is that this challenge is not a lost cause. As Nestle divulges, it starts with modeling good behavior and empowering kids to think for themselves.
#1: Take a Closer Look
Taking the time to vet a label and go over each ingredient can help children understand what really is in their food. “I vote for teaching kids how to critically evaluate food media,” says Nestle. “Teach them to recognize marketing and how it works—and how to read food labels.”
#2: Be a Cooking Role Model
Kids can learn unparalleled life skills in the kitchen, including how they can be hands-on with their nutrition. As Nestle explains, “parents who cook can model how to do it and how much fun it is. You get to eat the results! Kids get to get their hands dirty, use knives, and do other fun things. Gardens help too—even radishes in pots make eating vegetables more fun.” Plus: “Kids who know how to cook will always be able to feed themselves deliciously and healthfully.”
#3: Advocate
It takes a village. This goes for raising kids and getting them to eat more healthily. Fighting manipulative marketing and the corporate food system will improve the chances of clean food and better education for all. A good way to begin, says Nestle, is to join or support an advocacy organization. “Advocacy begins with clear goals, clear targets (the people who can make change happen), and community support for the goals and methods.”
To learn more about Marion Nestle and her fight against the corporate food system, visit her site, Food Politics.
Breakfast Hash
Some mornings call for something hearty and satisfying for breakfast — this hash is just that dish. This lineup lends itself well to a variety of vegetables, and the addition of bacon and eggs rounds out the recipe to create a tried-and-true crowd-pleaser to start the day.
This recipe yields 4 servings
INGREDIENTS
- 5 strips bacon, finely chopped
- 3 leeks (green part of leaf sheaths), diced
- 1 red or orange bell pepper, diced
- 1 tablespoon high heat olive oil or bacon grease for sautéing
- 1 potato, diced
- 4 eggs
- 5 strips bacon, finely chopped
- 3 leeks (green part of leaf sheaths), diced
- 1 red or orange bell pepper, diced
- 1 tablespoon high heat olive oil or bacon grease for sautéing
- 1 potato, diced
- 4 eggs
Directions
Cook bacon at 400 degrees Fahrenheit / 200 degrees Celsius for 15 minutes. Let cool, then chop into bits.
Sauté leeks and red peppers with olive oil on high heat.
When the leeks begin to soften, add potato to the pan and cook until done.
Sprinkle bacon bits on top of mixture.
Serve with a poached or sunny-side-up egg on top.
Tips
**You can use any vegetables you may have on hand; experiment to find your family’s favorite.
**Please note that potatoes are not SIBO-compliant. If you’re following this protocol, you can still make this recipe without them.
Chocolate Hazelnut Spread
There’s a certain Italian hazelnut spread that has the brand recognition — and the refined sugar and harmful palm oil to go along with it. Making your own version with maple syrup is so much healthier and, in my opinion, even tastier.
This recipe yields 8 ounces.
INGREDIENTS
- 2 cups raw hazelnuts
- 2 ounces baking chocolate
- 3 tablespoons cacao
- 1 cup maple syrup
- 1/4 cup water
- ½ teaspoon of salt
- 260 g raw hazelnuts
- 2 ounces baking chocolate
- 3 tablespoons cacao
- 240 ml maple syrup
- 60 ml water
- ½ teaspoon of salt
Directions
Preheat oven to 375 degrees Fahrenheit / 190 degree Celsius. Roast hazelnuts on parchment paper for 5-8 minutes.
Melt baking chocolate in a double broiler on the stove and let cool.
Remove hazelnuts from oven and rub between your palms or between a flour sack towel to remove the skins.
Place hazelnuts in a food processor and blend for approximately 1 minute or until a nut butter consistency forms.
Add cacao and maple syrup to the food processor, blend well.
Slowly add the melted baking chocolate to the mixture.
Slowly add water and salt.
Blend for an additional minute.
Serve on pancakes, macadamia nut bread, or eat it right out of the jar.
Tips
**The purpose of roasting the hazelnuts is to bring out the flavor and also loosen the skins for easy removal. Many recipes call for 20 minutes of roasting but I find this is far too much time. If they are black and smell burnt, that means the oil in the nut is rancid and it also creates an unsavory flavor that will overpower your spread.
**Both the water and the melted chocolate can be added incrementally to desired thickness and flavor.
10 Games to Play With Your Child in 10 Minutes
On the days when there is no time to have an elaborate tea party or take out all the blankets to make a magical fort, here are ten simple games that will help foster connection with your child - all in under 10 minutes.
1. Build an Obstacle Course
Use your furniture to create a series of fun challenges. (You may need to bring in some extra chairs from another room.). Tell your child to climb over, crawl under, do jumping jacks, make funny faces, sing a song, or whatever fun obstacle you can create together.
Time it! Children love to show adults how fast they are. Timing it really gets them excited and motivated. After the first time, tell them “I think you can do it faster than that!” Encourage them to try it faster and faster. It builds their confidence and shows them how they can measure success based on their own performance and not their peers.
2. Play Hug Tag
A fun and cuddly spin on the traditional game of tag. Chase your kid around the house trying to hug them. If you catch them, you get to hug and kiss them for ten seconds. My daughter loves this game.
3. Journal
This one is great for first grade and above when kids are starting to read and write. I love the Five Minute Journals for Kids. Set a ten minute timer and spend that time quietly playing soft music and sitting next to each other as you write. It is helpful to give a writing topic, such as everything you are grateful for or what were each of your favorite parts of the day.
4. Color
Another quiet activity that is great for connection. I love adult coloring books and tombow watercolor markers. My daughter loves them, but I only let her use them when we color together because they can easily stain fabrics. She feels so special when we get to use them together and she loves picking out her color palette. It’s also a wonderful way for her to learn about primary and secondary colors and how colors fit together.
5. Produce “Pretend TV”
My daughter has a stencil pad that lights up and one day she turned it into an “iPad.”. She said she was watching Netflix so I joined her and started making over-the-top emotions. She thought it was hysterical. As she pretended to change channels, I would switch up my emotions. Now she asks if I want to watch Netflix on her “iPad” and it is a hilarious ten minute game.
6. Create a Surprise Bath
I’m not sure how this started but it’s become a regular ask. My daughter will want me to make her a surprise bath. I get out my salts, essential oils, and candles and make her a bath fit for a princess. She will soak in it for quite awhile and I will read her a story. A few times I even picked a rose from outside and sprinkled the petals in her bath. Talk about luxury!
7. Have a Dance Party
This is a great way to change up the mood in the house, especially during quarantine. We take turns picking songs and blasting them through the sound system. It is a great break from work and an impromptu way to create connection with her in the middle of the day. It also stimulates creativity. We come up with some pretty amazing dance moves.
8. Conduct Science Experiments
This is not your typical science experiment but it is a good way to use up expired products. I get out old baking soda, baking powder, anything that has gone rancid, and let my daughter go wild with mixing and stirring. She has a science kit with test tubes, droppers and microscope slides and we have lots of fun making a gooey mess pretending we are discovering new products to help save the world. When I don’t have expired products, we go out in nature and collect dirt, leaves, and grass. The trick to cleanup is to contain this in one tray or the sink.
9. Avoid the “Snake”
This game is another great way to connect while getting out some of your child’s pent up energy. Grab a jump rope or string and tie one end to a chair leg then stand far apart holding the other end. Wiggle it like a snake on the floor and tell your child to run and jump over it. If they touch the rope, it’s a snake bite and you have to tickle them to get the venom out. Make the snake smaller or bigger making them jump higher and longer. It’s another great way to challenge them and allow them to show you their strength.
10. Play Cards
I taught my daughter how to play cards at a very young age. In the beginning it was Go Fish and Old Maid. Now she has progressed to games like Uno, crazy eights, kings and rummy 500. She is quite the card shark. I always tell her I should take her to vegas with her card luck. We can have a quick card game at lunch or after dinner. It’s quick, fun and interactive.
Chocolate Smoothie
Smoothies are popular because they provide a lot of nutrition without a lot of effort. When you’re on the run, especially in the morning, you can blend myriad nutrient-dense ingredients (such as chia seeds, spinach, pureed pumpkin, and nut butter), along with healthy fats like like MCT oil and adaptogens like maca powder and astragalus for a healthy drink that also tastes like a treat.
This recipe yields 16 ounces
INGREDIENTS
- 1 tablespoon chia seeds soaked in 4 ounces water
- Large handful spinach
- ½ cup full-fat coconut milk
- 1/3 cup pureed pumpkin (can substitute sweet potatoes or butternut squash, canned or fresh)
- 1 tablespoon nut butter
- 1 tablespoon MCT oil
- 1 teaspoon vanilla extract
- 1-1/2 teaspoon cinnamon
- 3 tablespoons cacao powder
- 1 teaspoon maca powder
- 1 teaspoon astragalus
- 1 tablespoon of hemp protein or flax seed
- 1 scoop ice cubes
- 1 tablespoon chia seeds soaked in 4 ounces water
- Large handful spinach
- 120 ml full-fat coconut milk
- 140 g pureed pumpkin (can substitute sweet potatoes or butternut squash, canned or fresh)
- 1 tablespoon nut butter
- 1 tablespoon MCT oil
- 1 teaspoon vanilla extract
- 1-1/2 teaspoon cinnamon
- 3 tablespoons cacao powder
- 1 teaspoon maca powder
- 1 teaspoon astragalus
- 1 tablespoon of hemp protein or flax seed
- 1 scoop ice cubes
Directions
Soak chia seeds in water overnight or at least 10 minutes before blending.
Combine all ingredients in a blender
Inspired by Chef James Barry’s Chocolate Thunder Smoothie.
8 Sources of Hidden Gluten
Because of a prevalence of gluten-containing grains in many conventional foods, as well as a high risk for ingredient cross-contamination, gluten is ubiquitous—and it can sneak up on us in unexpected ways.
By Stacey Lindsay
Gluten: a perpetual concern, an obsessed-over topic, a sneaky substance. Made up of two proteins called glutenins and gliadins, gluten has created an upswell of concern—and for good reason. At least 1 percent of Americans suffer from Celiac disease, a serious immune reaction to consuming gluten. Furthermore, research states that gluten may negatively impact those who don’t have Celiac, often deemed non-celiac gluten sensitivity or gluten intolerance, in the form of bloating, rashes, inflammation, and a well of other issues.
The protein substance, which is present in wheat, barley, and rye, has created a sort of chasm in the food world: There are the foods with gluten and the foods without. But it’s not that simple. Because of a prevalence of gluten-containing grains in many conventional foods, as well as a high risk for ingredient cross-contamination, gluten is ubiquitous. It can sneak up on us, often in unexpected ways, including foods made without gluten-grains, beauty products, and even medications. Unless an item is marked Certified Gluten-Free, a ruling issued by the FDA in 2013, knowing whether or not you’re inadvertently consuming gluten can be a challenge. That is why we rounded up eight of the most common foods and products that unexpectedly have it.
It’s yet another powerful reminder to peel back the layers and investigate all that we put in, on, and around our bodies.
Seasonings
In an ideal world, that taco seasoning pack would only contain chili pepper, garlic powder, red pepper, paprika, cumin, and some salt and pepper. However, chances are that some wheat starch or wheat flour is in the mix. (The same goes for other artificial additives, like anti-caking agents and coloring.) Read the labeling on seasonings, as well as spices and bouillon, to make sure they only contain the spices and salt. Or better yet, create your own blends.
Soy Sauce
Since it’s not explicitly marked (and the name can be a little misleading), soy sauce tends to catch many by surprise. But turn over the label and you’ll see that the main ingredients are soybeans, wheat, salt, and some sort of fermenting agent. Luckily, gluten-free options, as well as healthier coconut aminos and tamari sauce, are widely available and pack the same salty-umami punch. (Also watch out for teriyaki sauce, since one of its made ingredients is soy sauce. Look for teriyaki made with coconut aminos or tamari.)
Condiments
Wheat is ubiquitous in conventional ketchups, mustards, relishes, salsas, and other dressings because it is a cheap and easy way to stabilize and thicken. Thankfully, many manufacturers of condiments, dressings, and sauces are now clearly stating if their product is gluten-free.
Liquor
Beer tends to be the more obvious and avoided glutinous alcohol. But it’s important to remember that many gins, bourbons, vodkas, and whiskeys are essentially distilled from either wheat, barely, or rye and therefore likely contain gluten. Look for libations that are made from potato, corn, or grapes (ideally, organically grown and non-GMO).
Deli Meats
Unless they’re labeled as gluten-free, prepackaged meats, such as turkey, ham, and roast beef, often contain salts, seasonings, and other binders and flavorings that can contain wheat gluten. Ideally, opt for fresh meats that are sustainably raised, grass-fed, and hormone-free.
Personal Care Items
Over the past several years, a growing number of skin care and beauty companies have started to create products that are gluten-free. Others have become more explicit about the fact that they do not use gluten in their formulations, but they still may contain trace amounts of gluten. The reason for this is that forms of wheat, barley, and rye are common additives to face creams, lipsticks, and other products. (Hydrolyzed wheat protein and barley malt extract are two common forms.) The Mayo Clinic states that gluten cannot be absorbed through the skin, but there is still a risk of imbibing the product other ways.
Vitamins and Medications
While it is obvious to focus on the active ingredients of a supplement or medication, it may be less so to consider the inactive ingredients. Various oral tablets and capsules contain excipients, which are inactive ingredients that serve to carry or deliver the active ingredients. Common examples include forms of lubricating salts, glidant silicas, and water-binding starches. The latter are commonly derived from corn, but some manufacturers do use wheat starch. If this is a concern, ask your pharmacists—or dissect the label.
Oats
Oats, or more specifically oatmeal, tends to be confusing. The reason is because oats are naturally free of the gluten proteins found in wheat, rye, and barley, however they can—and most often do—have traces of gluten from cross-contamination. This can happen in the field, as oats are commonly grown in close proximity to wheat and other gluten-containing grains, or in the facility, as oats and other grains are often processed under the same roof. So, it is important to vet your oatmeal to make sure it is certified gluten-free and sourced from a manufacturer that maintains the most rigid of safety approaches in their farming and processing.
If you are looking to be more diligent about ridding gluten, the Celiac Disease Foundation is an excellent resource for further understanding and avoiding the substance, as well as vetting food manufacturers’ safety practices.